Lift

Hang Power Clean 3-3-3-1-1-1 (Ascending)

MetCon

2 Rounds For Time of:

1000m Row

25 CTB Pullups

4 Rope Climbs

Strength

Pause OH Squat 6×3 (Ascending Weight – 3s Pause)

MetCon

For Time:

Buy In: 50 Double Unders + 50 Crossover Skips

21 Front Squats (95/135#)

21 DB S2OH (2×20/2×35#)

15 Front Squats (105/155#)

15 DB S2OH (2×35/2×50#)

9 Front Squats (95/185#)

9 DB S2OH (2×50/2×70#)

Cash Out: 50 Double Unders + 50 Crossover Skips

Strength

3 Sets (Reverse Drop Set) of:

10 Bicep Curls (Bar)

10 Bicep Curls (45/65#)

10 Bicep Curls (55/75#)

10 Bicep Curls (65/95#)

MAX Reps Bicep Curls (75/115#)

*Weights Are Subjective – Rest 2 Minutes AFTER ALL Bicep Curls Have Been Completed*

MetCon

Buy In: 50 Calories Assault Bike

10↓1

DB Chest Press (35/50#)

HSPU

Cash Out: 50 Calories Assault Bike

Strength

i) Push Press 5-5-3-3 (Ascending)

ii) Back Rack Lunge Walk Steps 10-10-10-10 (Ascending)

Lift

EMOTM 20 Minutes (Wave Every 4th Minute) of:

Squat Clean & Split Jerk

Accessory (Core)

5 Sets (Ascending Weight) of:

45s Weighted Plank

MetCon

“Murph Demarcation”

With A Partner Complete For Time:

Buy In: 1000m Row

800m Run (Together)

50 Pullups

100 Pushups

150 Air Squats

800m Run (Together)

30 Pullups

60 Pushups

90 Air Squats

800m Run (Together)

20 Pullups

40 Pushups

60 Air Squats

800m Run (Together)

Cash Out: 1000m Row

*Wear A Weighted Vest If You Have One (14/20#)*